We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission or other tangible benefit. Optum Store, Optum Perks, and Healthline Media are owned by RVO Health. Here’s our process.
Healthline only shows you brands and products that we stand behind. Magnesium Oxide For Binding Agent
Thorne, Pure Encapsulations, and MegaFood are among the magnesium brands our dietitians recommend most. See what else made the list, plus learn how to choose the right magnesium for your needs.
Magnesium is a mineral that plays an important role in several bodily functions, including muscle contraction and regulating blood pressure and blood sugar.
While it’s found in many foods, including vegetables, whole grains, nuts, and beans, people who don’t consume enough of these foods regularly might not be meeting the recommended daily amount of magnesium.
Additionally, magnesium supplements may also help:
Selecting the most suitable form of magnesium, as well as the appropriate dosage, is an essential step in choosing the right product for you.
You can read on for our picks of the best magnesium supplements, plus learn what to look for to meet your specific needs.
General price ranges with dollar signs ($–$$$) are indicated below. Prices for magnesium supplements typically range from $0.09–$0.67 per serving or $10–$60 per container.
We chose this supplement because of its high quality ingredients, third-party certification, and inclusion of bisglycinate, a chelated form of magnesium glycinate that may be better absorbed.
Research suggests that taking magnesium before bed may help improve sleep quality, especially for adults with insomnia.
Magnesium glycinate is a form of magnesium that’s created by combining magnesium with the amino acid glycine, which has been shown to have a calming effect on the brain. Because of this, it’s thought that it could be beneficial for sleep, though studies are needed to confirm its effectiveness in humans.
Note that research on the benefits of magnesium glycinate for sleep is ongoing. But if you’re interested in trying it, Thorne Magnesium Bisglycinate Powder is our top pick.
The powder is sweetened with monk fruit concentrate and is free from added sugars, thickeners, artificial flavors and colors
Plus, it gets good reviews for its flavor and ease of use.
Thorne products are made in a lab that meets quality and safety standards set by NSF International and the Therapeutic Goods Administration (TGA), a regulatory body in Australia responsible for assessing supplements.
Moreover, this supplement is NSF Certified for Sport, a third-party certification that ensures products are free from more than 200 substances banned by many major sports organizations.
MegaFood’s Magnesium contains three forms of magnesium, glycinate, citrate and malate, and is anecdotally praised for its ability to reduce muscle cramps.
Magnesium has been shown to play an important role in helping your muscles relax. That’s why insufficient magnesium intake is thought to cause some muscle cramps.
While the research is inconclusive, some individuals report muscle cramp relief from taking magnesium.
Unlike many other supplements, this one can be taken on an empty stomach. As a result, you can easily take it just before bed and it may help keep nighttime cramps at bay.
MegaFood is a Certified B Corporation — a legal designation verified by B Lab, a nonprofit organization. The designation is given to companies that meet rigorous standards for:
MegaFood’s Magnesium supplement is tested for more than 125 pesticides and herbicides, as well as:
In addition to magnesium, each tablet contains 50 mg of organic spinach, which is a good source of magnesium.
SFI Health (previously Klaire Labs) Magnesium Glycinate Complex is highly rated online and contains a blend of chelated magnesium glycinate with magnesium oxide, both of which may help manage anxiety.
While magnesium glycinate is commonly used to help with sleep and anxiety, magnesium oxide is one of the most common forms tested in studies examining anxiety, though more research on magnesium for anxiety overall is still needed.
In addition to being formulated for maximum absorption, we like that this supplement only requires one capsule per day and is free from artificial colors, flavors, and preservatives.
According to the company’s website, SFI Health supplements are tested multiple times throughout manufacturing. However, it’s unclear whether testing is done in-house or by third-party labs.
If you’ve been diagnosed with a magnesium deficiency, Trace Mineral Mega Mag is worth considering.
The liquid supplement provides 95% of the DV of magnesium in the form of magnesium chloride — a form that’s often used to address low blood levels of magnesium.
This supplement comes in a convenient liquid form and is free from artificial ingredients and added sugars.
Trace Minerals supplements are third-party tested for purity and potency, and this product specifically is certified by Labdoor, an independent testing organization that confirms label accuracy.
The taste of this product can be strong, so it’s recommended to mix the liquid with water, juice, or food.
Migraine is a neurological condition that can cause painful episodes of head pain, also known as migraine episodes. They’re often associated with symptoms like nausea, weakness, and sensitivity to light and sound.
Human research indicates that magnesium supplements may help prevent and manage migraine episodes. Magnesium oxide is one form of magnesium that’s thought to be effective for migraine, though more research is needed.
Still, if you’re looking for a way to help manage recurring migraine episodes, it’s worth considering Douglas Laboratories Magnesium Oxide.
While this product is not routinely third-party tested for purity and potency, Douglas Laboratories tests all products in-house at ISO certified facilities.
It’s worth noting that some reviewers mention diarrhea as a side effect of the supplement. This is sometimes seen with magnesium oxide, specifically.
Magnesium supplements, particularly magnesium citrate, sulfite, hydroxide, and oxide, are thought to be an effective treatment for occasional constipation.
These work by an osmotic laxative effect, which means they draw water into the intestines, softening stool and making it easier to pass.
Pure Encapsulations Magnesium Citrate is in a facility that’s NSF registered and CGMP certified, this supplement is also vegan, non-GMO verified, and certified gluten-free by the Gluten-Free Certification Organization.
In comparison to other magnesium supplements, this product has a lower dose of magnesium citrate, which can help move things along without causing an urgent trip to the bathroom.
For best results, take a single pill with a meal, one to four times a day, depending on recommendations from a healthcare professional.
Healthline’s dietitians evaluated the best magnesium supplements based on the following criteria:
When shopping for a magnesium supplement, it’s important to consider which form of magnesium is right for your needs, the form of supplement you’re comfortable taking, how much magnesium you need to take, and whether the supplement is tested to confirm label accuracy.
Magnesium comes in several forms that differ in their specific uses and absorbability. Magnesium supplements either use single-form magnesium or blends of different types for specific uses and benefits.
While some research exists for the various types of magnesium, most still required more in-depth research.
It’s important to choose a supplement that you’re comfortable taking on a daily basis. For example, if you dislike swallowing pills, you may want to opt for a liquid, gummy, or chewable option instead.
Even if you are OK with capsules, it’s worth reading customer reviews to understand how large the capsules are and whether they’re easy to swallow.
Lastly, consider if you’re OK taking multiple pills per day, or if you’d prefer a one-a-day formulation.
The recommended dose for magnesium supplements varies depending on:
In addition to recommended amounts, there are also established Tolerable Upper Intake Levels for magnesium specifically from supplements.
To avoid potential side effects, such as diarrhea, nausea, and stomach cramps, try to keep your intake of magnesium from supplements under 350 mg per day, unless a healthcare professional has advised you otherwise.
Here are the current average daily recommended amounts of magnesium for teens and adults:
Given that the FDA doesn’t regulate supplements the same way as drugs, it’s best to look for brands that are tested, ideally by a third-party organization such as:
This will help ensure that the contents of the bottle match what’s listed on the label.
The best form of magnesium to take depends on the desired benefit. For example, research indicates that magnesium citrate is the most effective form for treating constipation, whereas magnesium oxide may be better suited for those experiencing anxiety or migraine episodes.
Some forms of magnesium supplements are also better absorbed than others. For example, magnesium citrate is much better absorbed than magnesium oxide and may be more efficient at improving low magnesium levels in the body.
The best form of magnesium to take depends on the desired benefit. For example, research indicates that magnesium citrate is the most effective form for treating constipation, whereas magnesium oxide may be better suited for those experiencing anxiety or migraine episodes.
Some forms of magnesium supplements are also better absorbed than others. For example, magnesium citrate is much better absorbed than magnesium oxide and may be more efficient at improving low magnesium levels in the body.
Magnesium citrate and magnesium glycinate serve different purposes.
Magnesium citrate is often used as a laxative and can be beneficial for addressing occasional constipation, while magnesium glycinate is known for its calming effects, making it a potentially effective choice for individuals looking to manage anxiety or improve sleep.
Magnesium citrate and magnesium glycinate serve different purposes.
Magnesium citrate is often used as a laxative and can be beneficial for addressing occasional constipation, while magnesium glycinate is known for its calming effects, making it a potentially effective choice for individuals looking to manage anxiety or improve sleep.
Research on magnesium supplements does not generally specify gender as a determining factor for choosing a specific form of magnesium. There isn’t a clear best magnesium for women.
Instead, the choice often depends on individual health needs and preferences. Various forms of magnesium can benefit both men and women. Consulting with a healthcare professional can help you determine the most suitable magnesium supplement for you.
Research on magnesium supplements does not generally specify gender as a determining factor for choosing a specific form of magnesium. There isn’t a clear best magnesium for women.
Instead, the choice often depends on individual health needs and preferences. Various forms of magnesium can benefit both men and women. Consulting with a healthcare professional can help you determine the most suitable magnesium supplement for you.
There is no specific type of magnesium supplement that is universally considered the best for weight loss.
While some studies suggest that magnesium may indirectly support weight management by helping regulate blood sugar and metabolism, it’s not a standalone solution for weight loss.
Individuals looking to incorporate magnesium into their weight loss regimen should consult with a healthcare professional for personalized advice.
There is no specific type of magnesium supplement that is universally considered the best for weight loss.
While some studies suggest that magnesium may indirectly support weight management by helping regulate blood sugar and metabolism, it’s not a standalone solution for weight loss.
Individuals looking to incorporate magnesium into their weight loss regimen should consult with a healthcare professional for personalized advice.
Magnesium is an essential nutrient found in a variety of whole foods. However, some people may need help getting enough magnesium on a daily basis.
Supplements may be a good option for people who don’t meet their needs through diet alone, or for those with specific health concerns, such as anxiety, occasional constipation, migraines, and trouble sleeping.
Because the FDA doesn’t regulate supplements the same way that it regulates medications, it’s important to choose reputable brands that have undergone quality testing. To make your decision simpler, you can select a product from the list above.
If you’re unsure how much to take or which type is most appropriate for your needs, you can speak with a healthcare professional for a specific recommendation.
Last medically reviewed on April 5, 2024
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
Kelli McGrane, MS, RD, Ellen Landes, MS, RDN, CPT
Alissa Palladino, MS, RDN, LD, CPT
Magnesium is an important mineral that plays a key role in nearly every aspect of health, including sleep. Here are the 8 best magnesium supplements…
Magnesium is a very important nutrient that most people don't get enough of. Here are 10 magnesium-rich foods that are also super healthy.
Magnesium deficiency, also known as hypomagnesemia, is an often-overlooked health problem. This article lists 7 symptoms of magnesium deficiency.
Hypomagnesemia can develop due to a number of factors. Here’s what could be causing it and how it’s treated.
Magnesium is an essential mineral lacking in many people's diets. This article covers the benefits, side effects, and recommended dosages of magnesium…
Magnesium is found naturally in many foods and in your body. But like most things, there are dangers with getting too much. A magnesium overdose may…
Magnesium for anxiety is one benefit of this important mineral. Studies show many people don’t get enough magnesium in their diets, and that’s a shame…
Liquid and powder vitamins absorb faster than pills or gummies. But numerous other factors can affect absorption, such as your age, your diet, and the…
Cas 1309-42-8 Vitamin K1 helps your blood clot and has other health benefits. Most people can get enough vitamin K1 from a healthy diet with dark green leafy…